Thu 10th Jan 2019 at 5:00pm by K5 Gus

Run > Fartleks

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Time
1:35:43
Miles
10.01
Min/mi
9:34
Pacing
44%
WAVA
53.19
Stride(cm)
94
Cals
967
Cadence
178
BPM
139
%MHR
74.1
B/mi
1332
Asc(m)
281
Hillscore
23
Surface
Road

Notes & Comments

3.5m warm-up, 4m fartlek, 2.5m warm-down
With Dan, Mike, Isla and Helen for the farlek part.

Split Summary
===
1) 1m - 8:48(8:48/m) 124/154bpm 86cal 6.82/7.72mph
2) 0.1m - 1:02(10:40/m) 148/152bpm 12cal 5.62/6.89mph
3) 1m - 9:19(9:19/m) 144/152bpm 113cal 6.44/7.74mph
4) 1m - 7:49(7:49/m) 142/152bpm 89cal 7.67/8.58mph
5) 1m - 13:32(13:32/m) 124/173bpm 94cal 4.43/11mph
6) 1m - 9:34(9:34/m) 145/179bpm 102cal 6.27/11.35mph
7) 1m - 10:37(10:37/m) 147/178bpm 116cal 5.65/10.42mph
8) 1m - 8:06(8:06/m) 138/169bpm 79cal 7.41/13.55mph
9) 1m - 10:26(10:26/m) 142/172bpm 97cal 5.75/11.96mph
10) 1m - 8:30(8:30/m) 144/158bpm 88cal 7.06/8.95mph
11) 0.91m - 7:59(8:45/m) 150/160bpm 91cal 6.86/8.27mph

8:48 1:02 9:19 7:49 13:32 9:34 10:37 8:06 10:26 8:30 7:59

Pin Map

0mi in 0

Pace

30%

14%

23%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:39	4:39	9:19	104 72-138	969	177 106-188	11/9
1.00	8:47	4:07	8:14	146 138-154	1203	180 176-190	6/19
1.50	13:37	4:50 +11	9:41	144 132-152	1394	179 174-186	24/1
2.00	18:31	4:54	9:48	145 139-152	1421	180 122-190	16/2
2.50	22:28	3:57	7:53	147 141-152	1160	182 176-186	5/6
3.00	26:22	3:54	7:48	140 136-144	1092	181 176-186	2/17
3.50	35:23	9:02	18:03	117 90-143	2112	177 94-186	8/22
4.00	40:03	4:39	9:19	133 121-167	1239	177 168-200	18/1
4.50	45:26	5:24	10:47	138 120-173	1488	171 98-198	16/3
5.00	49:05	3:39	7:18	162 125-179	1183	185 118-198	12/2
5.50	53:34	4:29	8:58	152 132-178	1363	181 164-198	30/0
6.00	59:53	6:19	12:37	142 126-178	1792	168 116-190	41/7
6.50	1:04:14	4:21	8:41	148 128-169	1286	179 116-198	9/10
7.00	1:08:27	4:13	8:25	125 112-160	1053	179 168-206	0/64
7.50	1:12:36	4:10	8:20	155 125-172	1291	179 90-206	3/41
8.00	1:18:26	5:50 +2	11:40	132 101-150	1541	177 114-240	16/11
8.50	1:22:43	4:16	8:33	141 130-154	1204	181 176-190	8/36
9.00	1:27:08	4:25	8:50	150 143-158	1326	181 176-190	10/11
9.50	1:31:14	4:06	8:12	145 139-156	1188	181 176-186	6/7
10.00	1:35:48	4:35	9:09	152 146-160	1391	179 172-186	24/3
10.01	1:35:55	7	10:22	160 160-160	1660	176 174-176	0/0

Heart

139/179max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 281m, Range 144m, Flat prediction 1:32:57

Elevation Graph

Biggest Climbs (m)	Min/mi
86 2.6%	9:51
49 2.1%	9:20
44 7.6%	12:33
23 4.4%	9:36
22 3.3%	9:33
11 2.5%	9:45
See your biggest climbs

Cadence

178 (240 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.1	179	9.9	1:28:21	8:54
Walk	1.5	111	0.1	1:29	22:20
Still	6.1	-	-	5:54	-
Pause	0.2	-	-	11	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:22	63.47%	More
800m	2:46	5:33	72.62%	More
1km	3:45	6:03	69.50%	More
Mile	7:44	7:44	57.30%	More
5k	26:39	8:35	56.62%	More
5 miles	45:41	9:08	53.86%	More
10k	57:17	9:13	53.68%	More
10 miles	1:35:47	9:35	53.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:18	7:18	60.71
5km	25:53	8:20	58.30
5M	44:04	8:49	55.84
10km	56:11	9:03	54.73
10M	1:35:37	9:34	53.19
Half	2:09:17	9:52	51.68
20M	3:27:27	10:22	51.03
Mara	4:40:32	10:42	50.32

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